Mahashtrian matki chi usal |moth beans sprouts curry

matki usal recipe is one of the most popular recipes from the state of maharashtra. Just like Asian cuisine, Indian cuisine also uses lot of bean sprouts in the meal plan. Sprouting process improves the protein content in legume and hences increases the nutrient value of the dish. Learn to make this easy moth beans curry for a delish dinner under 30 minutes. Vegetarian diet has a variety of unique dishes which can be made from beans and legumes available in Indian grocery store. They can be cooked with simple spices for a wholesome meal. These curries can be eaten the next day for lunch too in a lunch box when paired with buns, rice or roti.

moth dal (pronounced as moath) is a drought-resistant legume. It is quite popular across India. They are also called matki beans. Other names are Mat Beans, Turkish Gram, or Dew Beans and Nundy in Telugu. They are small brown lentils with a yellow interior. They generally take 2-3 days to sprout at home.

Equipment

• pan
• sieve
• food processor / chopper optional

Ingredients

In order to prepare matki usal , you will require a handful of ingredients that are easily accessible. Among the essential ingredients for this dish are

• sprouted moth beans / sprouted matki
• onions / green onions
• tomatoes
• spice mix (cumin seeds, turmeric powder, red chili powder, coriander powder, goda masala)
• fresh coriander leaves

are key components that contribute to its flavor and aroma. By highlighting the vibrant flavors of these ingredients, this easy recipe creates a side dish that is both flavorful and nutritious.

Refer to recipe card for details.

Instructions

By following a few simple steps, you can prepare the delicious matki curry and satisfy your taste buds. In order to create a delightful maharashtrian recipe sprouted moth beans are cooked with onion & tomatoes. By incorporating cumin seeds, mustard seeds, turmeric powder, red chili powder, and coriander powder into the recipe, the dish is enriched with the distinctive and genuine flavors of Indian cuisine. Goda masala is added towards the end to enhance the overall taste. You can cook it in a pressure cooker, in a casserole or even an instant pot.

1. Wash the sprouted beans in a sieve, to ensure there is no bad smell. Discard if there is a rancid smell.

2. Heat oil in a pan, add cumin seeds,chillies(optional). Add green onions,grated ginger / ginger garlic paste. Cook for 3-4 minutes.

3. Add the chopped tomatoes to the pan along with some salt. Let it soften.

4. Add turmeric powder, red chili powder / paprika, coriander powder and goda masala and mix well. Cover and cook for 5-6 minutes on low flame.

5. Now, add sprouts and mix well.

6. Add water and cook for 10 minutes or until the sprouts soften over medium heat. Turn off the gas. Garnish with fresh coriander. Adjust salt as per taste.

Nutritional Information on matki sprouts curry

Bean sprouts, such as mung bean sprouts or soybean sprouts, offer several nutritional benefits:

1. High in Protein: Bean sprouts are a good source of plant-based protein, making them an excellent choice for vegetarians and vegans looking to meet their protein needs.
2. Rich in Fiber: They are high in dietary fiber, which aids in digestion, promotes regular bowel movements, and helps maintain a healthy digestive system.
3. Low in Calories: Bean sprouts are low in calories, making them a great option for those looking to manage their weight or reduce calorie intake.
4. Vitamins and Minerals: They are packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, manganese, and potassium, which are important for overall health and well-being.
5. Antioxidants: Bean sprouts contain antioxidants such as flavonoids and phenolic compounds, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
6. Hydrating: Bean sprouts have a high water content, which helps keep the body hydrated and supports various bodily functions.
7. Low Glycemic Index: They have a low glycemic index, which means they have a minimal impact on blood sugar levels and can be beneficial for managing diabetes or preventing spikes in blood sugar.
8. Versatility: Bean sprouts can be easily incorporated into a variety of dishes, including salads, stir-fries, soups, wraps, and sandwiches, adding crunch, texture, and nutrition to meals.

Incorporating bean sprouts into your diet can provide a range of health benefits and contribute to overall well-being.

Variations

If you do not have goda masala, you can add garam masala powder or kala masala. You can add mustard seeds, gingeR paste to this curry for more flavor. Add a dash of lemon juice on top to help improve tangy taste. It also improves Vitamin C and enable increase in iron absorption.

Substitutions

You may add potatoes, carrots to this curry. You can make a similar curry from white peas or vatana. Another variation is sprouted green moong. You can make this curry in a pressure cooker or an instant pot as well.

Storage

Store this matki sprouts in a refrigerator for 2-4 days. You can also freeze this curry for 1-2 months. Ensure you heat it before you consume.

FAQ

Related recipes

• Bathua saag
• Poi saag / Malabar spinach
• Methi dal

Food safety

• Do not use the same utensils on cooked food, that previously touched raw meat
• Don’t leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with high smoking point to avoid harmful compounds
• Always have a good ventilation when cooking on a stove.

Conclusion: matki usal is an easy curry. You can pair it with ladi pav, rice or roti for an everyday meal.